Advanced Run 5k Training Plan
Training Plan Overview
The Advanced 5K Run Training Program is geared towards runners who have completed 5K and want to improve their finish time successfully. It incorporates four runs (two easy, one long, one speed), rest days and cross-training. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced 5K Run Training Program is best suited for those who have been running at least 4-5 times per week for 45-60 minutes.
Training Plan Mileage Chart
Weekly Overview
Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 5k training plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Jun 24 |
Jun 24 Easy Run 40 mins |
Jun 25 Cross-Train 45 mins |
Jun 26 Run 45 mins |
Jun 27 Cross-Train 45 mins |
Jun 28 Run 40 mins |
Jun 29 Endurance Run 45 mins |
Jun 30 Rest |
| Week 2 Jul 1 |
Jul 1 Run 40 mins |
Jul 2 Cross-Train 45 mins |
Jul 3 Run 45 mins |
Jul 4 Cross-Train 45 mins |
Jul 5 Run 40 mins |
Jul 6 Endurance Run 50 mins |
Jul 7 Rest |
| Week 3 Jul 8 |
Jul 8 Easy Run 40 mins |
Jul 9 Cross-Train 45 mins |
Jul 10 Run 50 mins |
Jul 11 Cross-Train 45 mins |
Jul 12 Run 40 mins |
Jul 13 Endurance Run 50 mins |
Jul 14 Rest |
| Week 4 Jul 15 |
Jul 15 Easy Run 45 mins |
Jul 16 Cross-Train 45 mins |
Jul 17 Speed Run 50 mins |
Jul 18 Cross-Train 45 mins |
Jul 19 Run 40 mins |
Jul 20 Endurance Run 60 mins |
Jul 21 Rest |
| Week 5 Jul 22 |
Jul 22 Easy Run 45 mins |
Jul 23 Cross-Train 45 mins |
Jul 24 Speed Run 56 mins |
Jul 25 Cross-Train 45 mins |
Jul 26 Run 40 mins |
Jul 27 Endurance Run 60 mins |
Jul 28 Rest |
| Week 6 Jul 29 |
Jul 29 Easy Run 45 mins |
Jul 30 Cross-Train 45 mins |
Jul 31 Speed Run 44 mins |
Aug 1 Cross-Train 45 mins |
Aug 2 Run 40 mins |
Aug 3 Endurance Run 70 mins |
Aug 4 Rest |
| Week 7 Aug 5 |
Aug 5 Easy Run 45 mins |
Aug 6 Cross-Train 45 mins |
Aug 7 Speed Run 50 mins |
Aug 8 Cross-Train 45 mins |
Aug 9 Run 40 mins |
Aug 10 Race Pace Run 70 mins |
Aug 11 Rest |
| Week 8 Aug 12 |
Aug 12 Easy Run 45 mins |
Aug 13 Cross-Train 45 mins |
Aug 14 Run 46 mins |
Aug 15 Cross-Train 45 mins |
Aug 16 Run 40 mins |
Aug 17 Race Pace Run 70 mins |
Aug 18 Rest |
| Week 9 Aug 19 |
Aug 19 Easy Run 40 mins |
Aug 20 Cross-Train 45 mins |
Aug 21 Run 46 mins |
Aug 22 Cross-Train 45 mins |
Aug 23 Run 40 mins |
Aug 24 Endurance Run 60 mins |
Aug 25 Rest |
| Week 10 Aug 26 |
Aug 26 Easy Run 40 mins |
Aug 27 Rest |
Aug 28 Run 30 mins |
Aug 29 Rest |
Aug 30 Run 30 mins |
Aug 31 Run 20 mins |
Sep 1 5K Race! |
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.